Next Sunday may be the day to watch the Super Bowl, but anytime is the right time for this Super Bowl! The most beneficial Super Bowl that I know of, is this bowl full of good health! Kale, also known as borecole, is in season and abundant right now in the northern hemisphere, we should take advantage of this powerhouse of winter! Kale is one of the healthiest vegetables on the planet, it is anti-inflammatory, an antioxidant, as well as good source of Manganese, Calcium, Vitamins A,C, & K. A leafy green, kale is available in curly, ornamental, or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.
One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients. Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds. Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw. Eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition. Vitamin K is abundant in kale but also found in parsley, spinach, & collard greens.
Vitamin K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health. But too much vitamin K can pose problems for some people. Anyone taking anticoagulants such as warfarin should avoid kale because the high level of vitamin K may interfere with the drugs. Consult your doctor before adding kale to your diet.
This powerhouse soup is so packed full of nutrients from all of the ingredients that a bowlfull easily provides a day’s RDA of vitamin A, C, K, and a third of your calcium; and a half-day’s worth of protein & iron; and several other vitamins and minerals. And it tastes delicious! My hubby, who has remained skeptical about Kale after I tried adding it raw to our salad (which I don't recommend if you haven't acquired a taste for Kale yet!), loved this soup!
In this soup:
- Vitamins: Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Beta-carotene, Thiamin, Riboflavin, Niacin, Lutein and Zeaxanthin (carotenoids), Vitamin B6, Folate, Pantothenic Acid, Choline, & Betaine
- Protein, Complex carbohydrates, Dietary fiber
- Minerals: Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese, Selenium & Fluoride.
- Fats: Omega-3 fatty acids, Omega-6 fatty acids. NO Saturated Fat, NO Monounsaturated Fat, NO Polyunsaturated Fat, NO Trans fatty acids, NO Trans-monoenoic fatty acids, or NO Trans-polyenoic fatty acids, and of course, NO CHOLESTEROL.
Now, let’s get cooking! Dinner will be ready in less than 30 minutes !
2 Tbsp cooking wine
1 onion, chopped
1 bell pepper, diced
1 cup carrots, sliced thinly
2 garlic cloves, minced
2 cups red or sweet potatoes, diced
1 bunch organic kale, roughly chopped
1 16oz. can cannelloni beans, rinsed and drained
1 16 oz jar diced, fire-roasted tomatoes and juice
6 cups vegetable stock
1 tsp. basil
1 tsp. rosemary
Salt and pepper, as desired (depending on your veg. stock)
1 Tbsp organic Apple Cider Vinegar (trust me, it makes the soup!)
In Dutch Oven over medium-high heat, sauté’ onion in cooking wine until translucent (approx. 7 mins) Add bell pepper, carrots and garlic, and cook another 5 minutes. Reduce heat to medium and add potatoes, kale, beans, tomatoes, stock, and seasonings, simmer 15 minutes or until potatoes are tender. Remove from heat, stir in vinegar and serve.
This recipe is part of Wellness Weekend